CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

5 x “walk” from PlankHold to Handstand

20 sec PlankHold

20 sec HollowHold/Rock

8 – 15

Tip Toes

TurnAround Push-Up

PVC Reverse Grip Dislock + Monkey Squat

PVC Shoulder Rotation + Lunge

SKILL

Handstand Hold (10 min. practise of Free Standing Handstand.)

Scale as needed at your most difficult progression.

e.g.: Handstand against the wall and take one foot of the wall…

As many attempts as you want.

Score: seconds free standing = reps.

e.g.: you manage 45 seconds in a free standing Handstand your score is 45 reps.

WOD

Metcon (5 Rounds for reps)

Conditioning:

“TABATA TOP 5”

The tabata interval is 8 x 20 sec. on 10 sec. off.

There is a 1 min. rest period inbetween stations.

-Russian Kettlebell Swings 32/24kg

-Hollow Rocks*

-Burpees on target

-Plank Hold*

-Wall Balls 20/14lbs.

This is a low score Tabata. Your lowest interval scores. Aim high and finish strong.
Scoring: *Hollow Rocks and Plank Holds score 8 points for finishing each interval.

Burpees on target: Look for a spot clearly out of reach.